140918

Workout of the day for Thursday, September 18th:

Front squat 3-3-3-3-3 reps

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120917

Workout of the day for wednesday, September 17th, 2014:

A.
15 minutes of “Goat Work”

B.
For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

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120916

Workout of the day for Tuesday, September 15th, 2014:
A.
3 Position Snatch Pull + Snatch @ High Hang.

B.
5 Rounds*:
20 yard Sled Push
*In-between Rounds: 12 Partner Push-Ups (Hollow Body)

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140915

Pre-Wod:
Test Thumb Width OHS
Squat Therapy
Re-Test Thumb Width OHS
Thoracic Therapy
Re-Test Thumb Width OHS

Workout of the day for Monday, September 15th, 2014:

12-9-6-3
Thruster 115/85
Muscle-Up

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140913

Workout of the day for Saturday, August 13th, 2014:

10 Rounds of 35 seconds at each station for total reps:
MedBall Clean 20/14-lb
Dumbbell Snatch 50/35-lb
Burpee Broad Jump
Double KB Box Step-Up 53/35-lb
*1 min Rest

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140912

“When health is absent,
Wisdom cannot reveal itself,
Art cannot become manifest,
Strength cannot be exerted,
Wealth becomes useless,
And reason becomes powerless.”
- Herophilus, 300 B.C.

Workout of the day for Friday, September 12, 2014:

For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

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911 2014

The Seven consist of 343 Reps. 343 is the same number of first responders that died on 9/11/2001. Make sure to thank our first responders for all that they do and remember the brave men and women who on 9/11/2001, in service to us all, gave the ultimate sacrifice.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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140910

Workout of the day for Wednesday, September 10th, 2014:

Back Squat 1-1-1-1-1-1-1 reps

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140909

 

Pre-Wod:
A.
10 min EMOM:
7 Jumping WallBalls
10 Sec. Arch Hold
10 Sec. Hollow Hold

B.
50 PVC Passthrough
Barbell Shoulder Smash
20 Glute Bridges
McKenzie

Workout of the day for tuesday, September 9th, 2014:

In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of Toes-2-Bar Or GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of Toes-2-Bar Or GHD sit-ups
3 minutes of Toes-2-Bar Or 115-lb. power snatches
3 minutes of GHD sit-ups

Post-Wod:
Accumulate 5 minutes weighted plank
Partner Hamstring Smash

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140908

Pre-Wod:
Sqt Routine 2.0
Lacross Ball Thoracic

Workout of the day for Monday, September 8th, 2014:

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

Post-Wod:
2 minutes Pigeon
2 minutes Super Couch
2 minutes Hamstring

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